EPTTeamLiquid Health and Fitness Initiative For 2023 - Page 28
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decafchicken
United States20063 Posts
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TerransHill
Germany572 Posts
I've already posted in the old thread but to my shame I didnt manage to keep up. Started working out with 2 friends, but both were not so ambitioned and I kinda let go aswell after they stopped. However: New year, new try! Several things changed in my life which keep me more motivated and I am also more flexible now since I got myself a car  For around 2-3 weeks I do some sports almost every day. My goal is again to burn fat, build some muscle and get more fit overall. 3 days ago I started writing a "work out and diet diary". Would be cool if you guys can tell me if its any good: Day 1: Benchpress, 4 x 6-12 repeats Butterfly 4 x 6-12 repeats Dips, supported 3 x 8-10 Triceps, rope 4 x 12-15 Biceps, small barbell 3 x 10 Biceps, big barbell 3 x 8-10 Crunch 3x50 Crunch sideways 2x40 + 2x40 Leg lifting 2x20 Cardio (running, cycling) 20 minutes Day 2: Running outside, 1+ hour Day 3: rowing sitting 4 x 7-15 pull ups supported 3 x 8-10 rowing upwards 3 x1 0-12 Military press 3 x 7-13 Legpress 3 x 20 and again: Crunch 3x50 Crunch sideways 2x40 + 2x40 Leg lifting 2x20 Cardio (running, cycling) 20 minutes ~repeat~ (I make a break usually on saturday or sunday, sometimes on both days :S) My Diet: (I basically eat similar stuff everyday, except for the weekend where I often go eat with friends etc.) Morning: (7:00 am) selfmade cereals (oatmeal+nuts+dry fruits) + orange + eggs (~1000 calories) lunch: (11:30 am) I go eat at work in the canteen but I try to take healthy stuff which means: salad+fish or beef or chicken+vegetables (usually carrots, peas). low carbs basically 500 - 1200 calories (???I really dont know, always different and hard to guess) before workout (4-5 pm): 1 banana (~100-150 calories) after workout: protein shake (~150 calories) Like I said on the weekends I often go to restaurants and go drinking in the evening (lots of fat and calories). How much does that affect my weekly workout? So does this make sense at all? Or am I complety wrong? I am 188 cm tall and around 91 kg heavy. (=6,16 fett/200 pounds) (want lose around 5 kg or ~ 11 pounds) thanks everybody | ||
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IgnE
United States7681 Posts
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JinDesu
United States3990 Posts
On March 20 2015 05:55 IgnE wrote: Guys. Why do people row? It's not fun. We're masochistic. | ||
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Osmoses
Sweden5302 Posts
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decafchicken
United States20063 Posts
On March 20 2015 08:30 Osmoses wrote: It beats running. This x1000 | ||
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Ehzera
Singapore212 Posts
I'm 5'7 and 171lbs. My current maxes are: Squat 275 Bench 155 Deadlift 330 I'd like to start taking this really seriously, so if anybody can give any advice or take me under your wing it'll be appreciated. I might start a blog here on TL to detail my journey, I already have my own training logs and stuff so it won't be too difficult. Looking to hit a 1000lb total in 3 months! | ||
mordek
United States12705 Posts
pr'd my rack pull at 405x2 got back to my previous deadlift pr got back to decent squat weight, 225 for reps with good form, and did 185x20 for kicks got my 5k time down to 22:30 I rarely have lower back / hip discomfort anymore and none of these activities really bothered me. In preparation for the first ultimate game of the season I foam rolled and did a bunch of mobility. Regardless my hips are wrecked, especially my left one. I've seen chiros, I went to PT way back when it was super painful and nothing helped it seems but time and mobility stuff. I think there's just something wrong with how my muscles are firing with stop/starting and cutting. I can almost outrun/jump anyone I play with but by the end of the match I'm hobbling to my car. Basically, I haven't been the same since I tore my ACL almost 5 years ago. I don't get it! I don't want to be an old man yet  More practical information, after a few hours I sat down and tried to identify the problem points. There's a steel cable running from the lateral most point of my iliac crest down to my femoral calcar, It's behind the TFL I think and might be gluteus medius but this thing is a cord. It's hard to pin anything else down but it feels like some of that hip stuff that runs through your pelvis is on lockdown like I pulled it. TL;DR Thought I was making good progress and now I think I have to really commit to some kind of rehab work everyday if I'm going to do things I like doing. | ||
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decafchicken
United States20063 Posts
On March 20 2015 19:14 mordek wrote: More practical information, after a few hours I sat down and tried to identify the problem points. There's a steel cable running from the lateral most point of my iliac crest down to my femoral calcar, It's behind the TFL I think and might be gluteus medius but this thing is a cord. It's hard to pin anything else down but it feels like some of that hip stuff that runs through your pelvis is on lockdown like I pulled it. TL;DR Thought I was making good progress and now I think I have to really commit to some kind of rehab work everyday if I'm going to do things I like doing. Welcome to my life lol. There's a strong change it's your glute med as that's a primary knee stabilizer, or one of the many muscles around it that is compensating or something for your knee injury: ![[image loading]](http://droualb.faculty.mjc.edu/Lecture%20Notes/Unit%203/external_rotators_of_the_hip_joint.jpg) Mobility and rehab bro. I did my PCL like 4 months ago and I'm still doing rehab 2-3 times a week, lot of lunges, rotation, stabilization/balance, etc. especially on my glute meds (banded clamshells holy hell). Then doing yoga + stretching/lax ball in the tight parts. That's all my right side, my left SI joint is also fucked too. | ||
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mordek
United States12705 Posts
On March 20 2015 22:30 decafchicken wrote: Welcome to my life lol. There's a strong change it's your glute med as that's a primary knee stabilizer, or one of the many muscles around it that is compensating or something for your knee injury:+ Show Spoiler + Mobility and rehab bro. I did my PCL like 4 months ago and I'm still doing rehab 2-3 times a week, lot of lunges, rotation, stabilization/balance, etc. especially on my glute meds (banded clamshells holy hell). Then doing yoga + stretching/lax ball in the tight parts. That's all my right side, my left SI joint is also fucked too. I need to channel my inner decaf again. Thanks! | ||
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GoTuNk!
Chile4591 Posts
On March 20 2015 17:57 Ehzera wrote: Hi, does anybody here compete in powerlifting? I've been training for 6 months, and I'm looking to compete late 2016. I'm 5'7 and 171lbs. My current maxes are: Squat 275 Bench 155 Deadlift 330 I'd like to start taking this really seriously, so if anybody can give any advice or take me under your wing it'll be appreciated. I might start a blog here on TL to detail my journey, I already have my own training logs and stuff so it won't be too difficult. Looking to hit a 1000lb total in 3 months! Just keep training hard, you are still fairly novice so gains should keep coming fairly easy. Your bench seems weaker than your other lifts. You should compete in the U-185 pounds so you can still gain some mass. I'm exactly your height and that's my weight class, though making weight is always a bitch for me. Post your routine and I'll comment on it. Powerlifting is a constant process of training harder while learning more and what works for you to constantly fine tune your training Following spreadsheets from the internet is only something to be done during your novice time; it's ok if you do it now. (I would say this about any weightlifting related sport :p) | ||
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decafchicken
United States20063 Posts
On March 20 2015 22:42 mordek wrote: I need to channel my inner decaf again. Thanks! Don't forget to be a badass in addition to your rehab ^_^ First rugby game this weekend, gonna take it easy and try not to go into too much contact...jk. Going hard as fuck and hoping my knee doesn't get decimated :D | ||
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Ehzera
Singapore212 Posts
On March 20 2015 23:29 GoTuNk! wrote: Just keep training hard, you are still fairly novice so gains should keep coming fairly easy. Your bench seems weaker than your other lifts. You should compete in the U-185 pounds so you can still gain some mass. I'm exactly your height and that's my weight class, though making weight is always a bitch for me. Post your routine and I'll comment on it. Powerlifting is a constant process of training harder while learning more and what works for you to constantly fine tune your training Following spreadsheets from the internet is only something to be done during your novice time; it's ok if you do it now. (I would say this about any weightlifting related sport :p) Hey! thanks for the advice! I just posted a blog on TL, so maybe you could head over there and look at the routine too? Thanks for your help!! | ||
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mordek
United States12705 Posts
On March 20 2015 23:29 decafchicken wrote: Don't forget to be a badass in addition to your rehab ^_^ First rugby game this weekend, gonna take it easy and try not to go into too much contact...jk. Going hard as fuck and hoping my knee doesn't get decimated :D It's nearly impossible not to go 110% when you know what you used to be capable of. Good luck and don't get hurt  | ||
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decafchicken
United States20063 Posts
On March 20 2015 23:48 mordek wrote: It's nearly impossible not to go 110% when you know what you used to be capable of. Good luck and don't get hurt I've always believed and told teammates dealing with injuries that playing soft on an injury is what gets you re-injured...time to walk walk now ^_^ | ||
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GoTuNk!
Chile4591 Posts
On March 20 2015 23:52 decafchicken wrote: I've always believed and told teammates dealing with injuries that playing soft on an injury is what gets you re-injured...time to walk walk now ^_^ I fully agree with this. Ezhera I commented on your blog. | ||
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Eclipsing Binary
61 Posts
It's still going on. It hurts when I press on the inner side of my right arm, just above the elbow. I haven't been doing any direct biceps work since it started, but I continued to do bench presses and overhead presses. I thought those would be okay, but even those still cause a slight strain (not quite pain) in the lower biceps/upper forearm region. Anybody have any experience with this sort of injury? Do I need to quit bench pressing and overhead pressing too until this heals? I don't want those lifts to go down, but I'm worried that this may become worse and increase the chances of future injury. I've been foam rolling my arm (particularly the sore spot) and icing it. Anything else I could do to expedite recovery? | ||
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QuantumTeleportation
United States119 Posts
On March 21 2015 08:26 Eclipsing Binary wrote: Hey guys, my right biceps started hurting about two weeks ago, after I did a bunch of chin-ups. I think it's this. http://www.physioadvisor.com.au/9587950/biceps-tendonitis-biceps-tendinopathy-physioad.htm It's still going on. It hurts when I press on the inner side of my right arm, just above the elbow. I haven't been doing any direct biceps work since it started, but I continued to do bench presses and overhead presses. I thought those would be okay, but even those still cause a slight strain (not quite pain) in the lower biceps/upper forearm region. Anybody have any experience with this sort of injury? Do I need to quit bench pressing and overhead pressing too until this heals? I don't want those lifts to go down, but I'm worried that this may become worse and increase the chances of future injury. I've been foam rolling my arm (particularly the sore spot) and icing it. Anything else I could do to expedite recovery? I would say stop training your arms and give it some rest. If its tendonitis it's just inflammation of the tendons. Some NSAIDs like ibuprofen may help but make sure you don't have any medical conditions like hypertension or peptic ulcer before taking them. You've done pretty much all you can do to recover. Rest, Elevation, and Ice really is the only method for recovery. | ||
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mordek
United States12705 Posts
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decafchicken
United States20063 Posts
Some idiot put me in a knee lock like ten yards away from the play (I think he was just trying to tackle me to take me out of the play or something) so I ended up punching his face in till he let go and I got a yellow card. Oops. | ||
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